Half Marathon Training Progression

This document shows the progression of various statistics over time, for training runs I did in preparation for a half marathon. The runs are loosely categorized as follows:

Runs

• Zone 2: Keeping heartrate at Zone 2 (≤130bm for me according to my activity tracker) for 30-60 minutes.
• Interval: Alternating between slow (5mph) and fast (9mph) speeds, switching every 1min, for 20 minutes. Each run would increase the slow and fast speeds by .1 mph.
• Long: Run at a comfortable 'race' pace for between 6-17 miles. Generally increased mileage by 1 mile per week, but decreased in some cases depending on how I was feeling.
• Negative Split: Five miles, starting at 5mph, increasing speed by .5mph each mile. Each week increases the starting mph by .2 mph.
• 5k: Run a 5k as fast as I can. Generally, I set an intended completion time, and aimed to decrease that by a minute or so each successive week.